Get active. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as jogging, for at least 75 minutes a week. Strength training exercises are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more. There is some evidence that high-intensity interval training (HIIT) can help reduce belly fat, as can strength training.

According to the American Heart Association, weight gain of more than 2–3 pounds (lb) over 24 hours or 5 lb in a week could be a sign of heart failure. Herring C M, et al. (2018). Impacts of maternal dietary protein intake on fetal survival, growth, and development. upvotes Follow Unfollow 2 years ago Dots Created by potrace 1.15, written by Peter Selinger 2001-2017They’re also a good choice before or after a training session since they tend to contain a mix of slow- and fast-digesting carbs.

Tian J, et al. (2015). The association between quitting smoking and weight gain: A systemic review and meta-analysis of prospective cohort studies.However, researchers have not proven or dismissed their theory and more research is still needed ( 43). Being underweight can impair your immune function, raise your risk of infection, lead to osteoporosis and fractures, and cause fertility problems ( 13, 14, 15, 16). Protein supplements may be even more important if you’re also lifting weights since your daily protein requirements increase.

Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov/. Accessed Feb. 15, 2023. Also, try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight. Whey protein supplements and mass gainers (supplements that might help you gain muscle mass) can be effective strategies to gain weight, especially when combined with strength training.Dried fruits contain fructose, which is a sugar in fruit. They are useful as a natural sweetener and a way of increasing the calorie content of meals. Gaining weight can be difficult for some people. With a few changes, you can gradually reach a healthy weight.

People with a moderate body weight before becoming pregnant need 2,200–2,900 calories per day during pregnancy. For many, this amounts to a few hundred extra calories per day. Hypothyroidism is a condition where a person’s thyroid gland does not produce enough hormones. This may affect many of the body’s functions, such as slowing down the metabolism. Weight gain and short-term fluctuations may happen for a variety of reasons, such as aging or making lifestyle and dietary changes. Lifting weights can help additional calories be used to build muscle instead of going toward storage as fat mass. Granola is a calorie-dense mixture of cereals, dried fruit, and nuts. It contains protein, fiber, and micronutrients. Just 1/2 cup of granola can supply between 200–300 calories. Summary

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Each 100 g (3.5 oz) bar with 60–75% cacao solids has around 600 calories and contains micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants ( 26). A 2015 meta-analysis found that the average weight gain in the 5-year period following smoking cessation is 4.1 kg. Whey protein is often made from dairy milk and can help improve markers of athletic performance and recovery ( 16).